A 4-day plan built for a 6'1" frame returning to the iron — programmed around your lower back, powered by the five supplements you already own. No sauna, no water-weight games. Just a deficit you can hold and lifting that keeps the muscle you're carrying.
Drop 25 lb of fat while holding your strength. Log your weight below and this ring fills as you close in on 185.
Tune these to you. Everything recalculates instantly and feeds the rest of the plan. Defaults are set to your stats — adjust age and activity for the sharpest numbers.
In a deficit, protein is what tells your body to keep muscle and burn fat. Around 1 g / lb of your goal weight, spread over 3–4 meals. Your Revolution whey covers the gaps.
Water shifts hide fat loss day-to-day. Weigh most mornings, but judge progress on the weekly average in the tracker. Down ~1 lb/wk on average = on track.
Two weeks flat on a true average & adherence solid? Trim ~150 cal or add 1–2k steps — not both. Small nudges. Never crash the calories.
Two upper days, two lower days. Every hinge and squat pattern here keeps load off your spine: supported, machine, and hip-anchored movements instead of heavy barbell deadlifts and back squats. Tap a day to open it, log your working weight, and check off sets as you go — it all saves automatically.
Days are flexible — shift them to fit your week, just keep one rest day between the two lower sessions.
Your gym has no sauna — good, because sweating out water doesn't burn fat and it comes right back. The 185 we're chasing is real and it stays. Walking is your biggest, most back-friendly lever: high calorie burn, near-zero recovery cost.
Start 8,000/day, build to 12,000. This is the engine of the whole cut.
20–30 min, 10–12% incline @ 3.0 mph. Low impact, easy on the back, big burn.
30–40 min easy bike on a rest day. Bike over rower to spare your lower back.
Only if recovering well: 10 min bike, 30s hard / 90s easy. Skip if tired.
You already bought exactly the right stack for losing fat while holding muscle. Here's what each one does and when to take it — no need to buy anything else.
Your protein insurance. On a deficit, hitting protein is what keeps the muscle on while the fat comes off — and whey is fast, filling and 25 g a scoop. Use 1–2 scoops/day to close the gap to your target: post-workout and/or as a between-meal hunger-killer.
The most proven supplement there is. 5 g every day — including rest days, timing doesn't matter, consistency does. It keeps your strength and power up while you're eating less, which protects muscle.
Your secret weapon for a deficit. A big glass of water with psyllium ~15 min before meals expands and takes the edge off hunger, steadies blood sugar, and keeps digestion regular when food volume drops. Start small and drink plenty of water with it.
Bis-glycinate is the gentle, well-absorbed form — it won't upset your stomach. Take it in the evening to support deeper sleep, muscle relaxation and recovery. Sleep is where the cut actually works; this helps you get it.
Take one softgel daily with a meal that has some fat (it's fat-soluble). Most people — especially through Canadian winters with little sun — run low, and low D drags down mood, immunity and muscle function. One a day, done. If you ever get bloodwork, ask about your level; many people do well a bit higher than 1000 IU.
Hit your calorie and protein targets from Section 1 and the fat comes off — the rest is preference. No banned foods; fit what you love into the numbers. Consistency beats perfection every time.
Bank protein earlier in the day, pick the leanest option you'll enjoy, and get right back on plan the next meal. One meal never derails a week.
Psyllium + water before meals, lean on protein & veg volume, and keep a diet-soda / black-coffee option handy. A little hunger is normal on a cut — being ravenous means eat more protein/veg, not quit.
Not off-limits, but it's empty calories that stall fat loss and wreck sleep. If you drink, keep it light, count it, and skip the late-night food.
Add your morning weight whenever you weigh in. The chart plots your trend against the straight line to 185, and the goal ring at the top updates. Everything is stored on this device only.